Methodology

Every conversion on this site is computed from one open dataset: grams per US cup for 69 ingredients, anchored to King Arthur Baking's ingredient weight chart and USDA FoodData Central, independently re-verified value by value. Last verified 2026-08-20.

The standards we use

Cup: the US cup. For ingredient weights we use the 240 ml nutrition-labeling cup that US recipe charts assume; for pure volume conversions (ml, fl oz) we use the exact US customary cup, 236.588 ml, and say so on those pages.
Flours & powders: spoon-and-level — spooned into the cup, leveled with a straight edge, never scooped or packed. Scooping compresses flour by 20–30%.
Brown sugar: packed, the US recipe convention.
Butter: 113 g per stick (½ cup), the printed-wrapper standard.
Rounding: grams round to whole numbers; cups display both a kitchen fraction (the nearest measurable ⅛/⅓-style fraction) and a two-decimal figure, plus a measuring-set breakdown ("2 cups + 1 tbsp") so you know what to actually do.

Why sources disagree (and what we do about it)

The top references genuinely differ: King Arthur lists all-purpose flour at 120 g per cup (spoon-and-level), USDA-derived tables use 125 g, and scoop-measured charts run as high as 161 g. None of them is wrong — they measure differently. We use the spoon-and-level number as our primary value because it's the most repeatable method, and on flour pages we show the 125 g alternative alongside it so you can match whichever method your recipe assumes.

Verification

The dataset was compiled from the sources below and then adversarially re-checked value by value against independent references; out-of-range values were corrected before publication. Automation note: conversion pages are generated from this dataset by templates; the dataset and all explanatory text are human-reviewed. Spot an error? See the about page for a correction route — fixes ship with a new verification date.

Sources

King Arthur Baking — Ingredient Weight Chart (primary reference for baking ingredients)
USDA FoodData Central — portion weights and densities
NIST Handbook 44 — US customary unit definitions
Manufacturer data — Crisco, Karo, Quaker, Morton, Diamond Crystal, Ocean Spray, Ferrero
Cross-checks — Doves Farm, America's Test Kitchen, The Cake Bible (Rose Levy Beranbaum)

The full dataset — grams per US cup

Licensed CC BY 4.0: reuse it with attribution and a link. (69 ingredients, version 2026-08-20.)

Flours & starches
Ingredient	g / cup	oz / cup	Note
All-purpose flour	120	4.2	Spoon-and-level. 1 tbsp = 7.5 g. USDA scooped-cup value is 125 g; heavy scooping can reach 140+ g.
Bread flour	120	4.2	Spoon-and-level. Same as all-purpose by KA convention; USDA scooped value ~127 g.
Cake flour	120	4.2	Spoon-and-level, KA unbleached cake flour. Bleached brands (Swans Down) and Cook's Illustrated use ~113 g (4 oz); sifted runs ~95-100 g.
Whole wheat flour	113	4	Spoon-and-level (KA). USDA lists 120 g scooped. White whole wheat weighs the same.
Self-raising (self-rising) flour	113	4	Spoon-and-level (KA self-rising). UK self-raising flour brands convert the same; some UK tables use 120-125 g.
Almond flour	96	3.4	Spoon-and-level, blanched fine almond flour. Almond meal (coarser, skin-on) runs similar to slightly heavier.
Coconut flour	128	4.5	Spoon-and-level. Very absorbent; never substitute 1:1 by volume for wheat flour.
Rye flour (medium)	106	3.7	Spoon-and-level. KA medium rye and pumpernickel (whole rye) both 106 g; light rye slightly less.
Oat flour	92	3.2	Spoon-and-level. Home-blitzed oat flour from rolled oats measures similarly if sifted.
'00' flour (pizza)	116	4.1	Spoon-and-level, KA '00' pizza flour. Italian 00 brands (Caputo) measure in the 110-120 g range.
Gluten-free flour blend (measure-for-measure)	120	4.2	Spoon-and-level, KA Measure for Measure. Blends vary widely by brand: Bob's Red Mill 1-to-1 is ~148 g/cup - always check the bag.
Cornstarch (cornflour UK)	112	4	Spoon-and-level (KA: 1/4 cup = 28 g). 1 tbsp = 7 g. USDA scooped value 128 g.

Sugars & syrups
Ingredient	g / cup	oz / cup	Note
Granulated sugar	200	7.1	USDA standard; KA lists 198 g. 1 tbsp = 12.5 g, 1 tsp = 4.2 g.
Caster (superfine) sugar	200	7.1	Standard UK-conversion figure (finer grains pack denser than granulated). KA's superfine 'Baker's Special' measures 190 g spoon-and-level - by weight, caster and granulated are interchangeable in recipes. Value verified against USDA granulated density (200 g/US cup); King Arthur superfine is 190 g.
Powdered (icing/confectioners') sugar	120	4.2	Unsifted, spoon-and-level (USDA). Sifted = ~100 g/cup. KA lists 113 g unsifted. 1 tbsp = 7.5 g.
Light brown sugar (packed)	213	7.5	Firmly packed (KA). USDA lists 220 g packed; common range 200-220 g. Unpacked ~145 g.
Dark brown sugar (packed)	213	7.5	Firmly packed; same weight as light brown (KA lists one value for both). Extra molasses changes flavor, not density.
Coconut sugar	154	5.4	KA (1/2 cup = 77 g). Brands vary widely with coarseness and moisture: 150-200 g/cup reported.
Honey	340	12	1 tbsp = 21 g (KA). USDA: 339 g/cup. Density ~1.42 g/ml.
Maple syrup	312	11	KA (1/2 cup = 156 g); USDA lists ~322 g/cup. 1 tbsp = 20 g.
Molasses	340	12	KA (1/4 cup = 85 g); USDA 337 g. 1 tbsp = 21 g.
Golden syrup	340	12	Density ~1.40 g/ml -> 336 g per 240 ml, rounded to match honey/molasses family. 1 tbsp = 21 g.
Corn syrup (light or dark)	312	11	KA value. Karo nutrition label (2 tbsp = 41 g) implies ~328 g/cup; treat as 312-328. 1 tbsp = 20 g.

Fats & spreads
Ingredient	g / cup	oz / cup	Note
Butter	227	8	= 2 US sticks. 1 tbsp = 14 g, 1 stick (1/2 cup) = 113 g.
Butter, melted	227	8	Melting doesn't change weight: 1 cup solid butter melted = 227 g. If measuring already-melted butter to the 240 ml line, it reads ~218 g (density 0.91 g/ml). 1 tbsp = 14 g.
Coconut oil	218	7.7	Liquid, USDA (1 tbsp = 13.6 g). Solid-packed measures ~226 g/cup (KA: 1/2 cup = 113 g).
Vegetable oil (canola)	218	7.7	USDA (1 tbsp = 14 g, density ~0.92 g/ml). KA chart's 198 g is a known low outlier.
Olive oil	216	7.6	USDA (1 tbsp = 13.5 g). KA lists 200 g (low outlier).
Vegetable shortening	192	6.8	Crisco label (1 tbsp = 12 g). Sources range 184 g (KA) to 205 g (USDA); packing air pockets cause the spread.
Lard	205	7.2	USDA. KA lists 226 g packed. 1 tbsp = 13 g.
Peanut butter (smooth)	258	9.1	USDA (2 tbsp = 32 g, the standard label serving). KA lists 270 g packed. 1 tbsp = 16 g.
Tahini	240	8.5	USDA (1 tbsp = 15 g). KA lists 256 g. Stir well first - separated tahini measures inconsistently.
Nutella (chocolate-hazelnut spread)	296	10.4	Ferrero label: 2 tbsp = 37 g. 1 tbsp = 18.5 g.

Dairy
Ingredient	g / cup	oz / cup	Note
Milk (whole)	245	8.6	USDA (244-245 g; density ~1.03 g/ml). Skim/2% within 1-2 g. KA rounds all liquid dairy to 227 g (8 oz convention).
Heavy cream	238	8.4	USDA. 1 tbsp = 15 g. Whipped cream is ~half this per cup.
Sour cream	230	8.1	USDA. 1 tbsp = 14 g.
Yogurt (plain)	245	8.6	USDA, regular plain yogurt. Thick Greek yogurt runs ~280 g/cup.
Buttermilk	245	8.6	USDA (same density as milk, ~1.03 g/ml).
Cream cheese	232	8.2	USDA (1 tbsp = 14.5 g). A standard 8 oz brick (226 g) is essentially 1 cup.
Ricotta (whole milk)	246	8.7	USDA.
Parmesan, grated	100	3.5	Store-style finely grated (USDA; KA: 1/2 cup = 50 g). 1 tbsp = 5 g. Fluffy microplane-grated fresh parmesan is far lighter, ~50-60 g/cup.
Cheddar, shredded	113	4	= 4 oz (KA and USDA agree). An 8 oz bag = 2 cups.

Grains & crumbs
Ingredient	g / cup	oz / cup	Note
White rice, uncooked (long grain)	185	6.5	USDA raw long-grain. KA lists 198 g; short-grain and rinsed rice measure heavier.
Rice, cooked (white)	158	5.6	USDA cooked long-grain white. Varies 158-175 g with moisture; cooked brown rice ~170-195 g.
Rolled oats (old-fashioned)	89	3.1	KA. Quaker label (1/2 cup = 40 g) implies 80 g; USDA 81 g. Use 80-90 g band.
Quick oats	90	3.2	Effectively same weight as rolled oats; smaller flakes pack marginally denser. Quaker label uses 40 g per 1/2 cup for both.
Quinoa, uncooked	170	6	USDA raw. KA lists 177 g. Cooked quinoa is ~185 g/cup.
Breadcrumbs, fresh (soft)	45	1.6	USDA soft crumbs, loosely packed. Extremely variable (40-85 g) with packing - KA lists a firmly packed 84 g/cup. Roughly 1 slice sandwich bread = 1/2 cup crumbs.
Breadcrumbs, dry (fine)	108	3.8	USDA fine dry crumbs. KA (1/4 cup = 28 g) implies 112 g.
Panko breadcrumbs	50	1.8	KA. Kikkoman label (1/2 cup = 30 g) implies 60 g; use 50-60 g band. Much lighter than regular dry crumbs.

Nuts, chips & add-ins
Ingredient	g / cup	oz / cup	Note
Chocolate chips	170	6	= 6 oz; a standard 12 oz bag = 2 cups (KA, Nestle Toll House). Mini chips ~177 g/cup.
Cocoa powder (unsweetened)	84	3	Spoon-and-level (KA: 1/2 cup = 42 g); USDA 86 g. 1 tbsp = 5 g. Natural and Dutch-process weigh the same. Sift after measuring.
Walnuts, chopped	113	4	KA; USDA 117 g. Halves ~100 g/cup.
Pecans, chopped	114	4	KA diced (1/2 cup = 57 g); USDA 109 g. Halves ~99-105 g/cup.
Almonds, sliced	92	3.2	USDA; KA lists 86 g. Slivered almonds are denser, ~108-120 g/cup.
Almonds, whole	142	5	KA (unblanched); USDA 143 g.
Raisins	149	5.3	Loose (KA). Packed = 165 g (USDA).
Dried cranberries (sweetened)	120	4.2	Mid value. KA lists 114 g loose; Ocean Spray/USDA label portion (1/4 cup = 40 g) implies ~160 g packed - clumping makes this one highly variable.
Shredded coconut, sweetened	85	3	KA and USDA (sweetened flaked) agree at 85 g.
Desiccated coconut, unsweetened	85	3	KA. Very finely ground desiccated coconut can pack to ~100 g/cup (some UK tables).
Mini marshmallows	50	1.8	USDA; KA lists 43 g. Regular marshmallows ~50 g/cup as well (fewer, bigger pieces).
Peanuts (shelled)	146	5.2	USDA dry-roasted; KA lists 142 g.

Basics
Ingredient	g / cup	oz / cup	Note
Water	240	8.5	240 ml nutrition-labeling cup = 240 g. The customary US cup (236.6 ml) = 237 g. KA's chart rounds to 227 g (8 oz convention) - a known quirk.
Salt, table	288	10.2	1 tsp = 6 g, 1 tbsp = 18 g (KA). Rarely measured by cup.
Kosher salt, Diamond Crystal	128	4.5	1 tsp = 2.8 g (box label: 1/4 tsp = 0.7 g); KA: 1 tbsp = 8 g. About half as salty by volume as table salt - never swap 1:1 by volume.
Kosher salt, Morton	230	8.1	1 tsp = 4.8 g (box label: 1/4 tsp = 1.2 g); KA lists 16 g/tbsp. Nearly as dense as table salt and ~1.7x denser than Diamond Crystal.
Baking powder	192	6.8	Measure by teaspoon: 1 tsp = 4 g (KA). Cup value is for math only.
Yeast, instant/active dry	144	5.1	Measure by teaspoon: 1 tsp = 3 g, 1 tbsp = 9 g (KA); a standard packet = 2 1/4 tsp = 7 g. Cup value is for math only.
Vanilla extract	208	7.3	1 tsp = 4.2 g, 1 tbsp = 13 g (USDA); KA rounds to 14 g/tbsp. Measure by teaspoon.

Dataset version 2026-08-20